How To Get Curves
Skinny Women: To keep getting a curvier figure every 2-to-4 weeks…
- You need to Do workouts A, B & C below 1-to-2 days per week &…
- You need to Follow the 5 step diet plan on this page to help you gain enough weight to get curves while putting on very little or no fat at all but realistically…
- You will gain some fat (hopefully mostly in your breast & hip areas) and don't worry…
- You're not going to get fat doing the plan on this page for a curvier figure and after you get your curves…
- You can Go on any of the weight loss plans here to lose any fat you may have gained to help show off your new curves even more!
Workout A (Getting Curvier Butt, Hips & Thicker Thighs)
- Do 4-to-6 sets of 6-to-12 reps of ONE of the butt exercises from GROUP 1 & then…
- Do 4-to-6 sets of 6-to-12 reps of ONE of the butt, hip & thigh exercises from GROUP 2.
GROUP 1
Click on photos to see how to do exercise
GROUP 2
Click on photos to see how to do exercise
Workout B (Making your Breast Look Bigger & Curvier)
- Do 4-to-6 sets of 6-to-12 reps of ONE of the firmer breast exercises from GROUP 1 & then…
- Do 4-to-6 sets of 6-to-12 reps of ONE of the better posture/back exercises from GROUP 2
GROUP 1
Click on photos to see how to do exercise
GROUP 2
Click on photos to see how
to do exercise
Workout C (Getting Firmer Arms)
- Do 2-to-4 sets of 6-to-15 reps of ONE of the triceps or exercises for the back of your arms from Group 1 and then…
- Do 2-to-4 sets of 6-to-15 reps of ONE of the biceps or exercises for the front of your arms from Group 2
GROUP 1
Click on photos to see
how to do exercise
GROUP 2
Click on photos to see
how to do exercise
4 Tips you must follow to get curves faster doing Workouts A, B & C
1. Use the right amount of weight
Don't use weights that are too light or too heavy and use weights that are heavy enough to help you stay within the recommended rep ranges so for example…
- In workout A you have to do 6-to-12 reps per set so using a pink set of 5 pound dumbbells for 15 reps per set is not going to help you get curves and…
- If you use a weight so heavy where you can't do at least 5 reps then you won't be doing enough reps to get curves so…
- If you ever pick a weight and you end up doing more or less than the recommend number of reps…
- Then don't count that as a set and just pick a lighter or heavier weight that will keep you in the recommend rep ranges.
2. Beat your last workout
You'll get the curvy body you want faster if you continually try to beat your last workout by doing more reps, sets and/or using heavier weight so for example…
- You probably will not see any results if you keep doing 4 sets of 8 reps with 30 pounds every week but…
- You'll get a curvy body faster if you start off doing 4 sets of 8 reps
with 30 pounds and then the next week…
- Do 5 sets of 8 reps with 30 pounds or…
- Do 4 sets of 8 reps with 40 pounds or…
- Do 4 sets of 12 reps with 30 pounds so…
Keeping a training log will help you track how much weight, reps & sets you did so you can know exactly how much weight, reps & sets you'll need to do to beat your last workout.
4. Try to beat your last set
You don't have to wait until your next workout to start doing more reps and/or using heavier weight because…
You can increase the weight and/or reps from set-to-set within your current workout so…
- Instead of doing 4-to-6 sets using the same amount of weight and reps every set…
- Try to do a little bit more each set by doing more reps and/or more weight each set so for example…
Your Workout A may go like this…
Group 1- Set 1: Hip Thrust (35 lbs. for 12 reps)
- Set 2: Hip Thrust (50 lbs. for 12 reps)
- Set 3: Hip Thrust (60 lbs. for 10 reps)
- Set 4: Hip Thrust (70 lbs. for 8 reps)
- Set 1: Squat (100 lbs. for 10 reps)
- Set 2: Squat (125 lbs. for 10 reps)
- Set 3: Squat (150 lbs. for 8 reps)
- Set 4: Squat (160 lbs. for 8 reps)
6 Tips for when to do Workouts A, B & C
- Do Workouts A, B & C only 1-to-2 days per week & if you do workouts A, B & C TWO days a week then take at least 2 days off between workouts.
- Workouts A, B & C can all be done on the same day (not recommend) or each on a separate day or to save time… 1 workout can be done in the morning & evening with the last one done on another day - See sample schedules below
- Since Workouts A, B & C all have 2 parts you can save time by working out twice a day by doing 1 part (like group 1 in workout A) in the morning and another (like group 2 from workout A) in the evening and…
- You can save time in Workouts B & C by doing supersets by doing 1 exercise from Group 1 & Group 2 back-to-back for 1 SUPERset.
- Take at least 1 week off from doing Workouts A, B & C after you've done it 2-to-8 weeks in a row but…
- If all you want is JUST a bigger butt, bigger breast and/or firmer arms then ONLY DO Workout A, B and/or C
Sample weekly workout schedules using Workouts A, B & C
- Once a week schedule:
- Twice a week schedule:
- Twice a day Once a week schedule:
- Twice a Day Twice a Week schedule:
5 step diet for gaining weight & getting curves…
1. Eat 1500-to-2500 calories per day
- Remember: Your goal is to turn your skinny body into a curvier & more sexier body and you're NOT trying to get fat so…
- Don't start off stuffing yourself with 2500 calories per day because…
- Depending on your metabolism (or how active you are) you may be able to gain weight & get curves eating only 1500 calories per day so…
- Use your food journal (see step 5), start off eating 1500-to-1750 calories per day & then…
- You can gradually add 250-to-500 calories at a time ONLY IF you're not seeing any noticeable results after 2-to-4 weeks.
2. Eat 100-to-200 grams of protein per day
- You need to get enough protein in your diet to help you build & maintain your sexy curves and to get enough protein…
- Add these High protein foods and/or use protein shakes like Optimum Whey or MRPs like Labrada Lean Body For Her to help you get all the protein you need &…
- Eating more than 200 grams of protein will not help you get curves any faster (it may actually slow down the process) because you need carbs & fats in your diet as well.
3. Eat whatever & whenever you want
- Eat whatever you like & whenever you want As long as you're only eating 1500-to-2500 calories per day &…
- As long as you're eating 100-to-200 grams of protein per day but before you get excited about eating cake & pizza…
- You'll get curves faster if you make healthy foods a much bigger part of your diet while cheating a little bit with these bad foods here because…
- Eating healthy will give you more energy to do more reps, sets & use heavier weights to build bigger curves plus…
- When you eat right (most of the time) you're less likely to get fat by eating way over 2500 calories due to you getting massive cravings caused by you eating too much of the sugary, salty & fatty foods you love &…
- It doesn't matter when you eat but it's probably best that you eat your 1500-to-2500 calories spread out over at least 3-to-4 meals.
4. Drink more water
- Drink at least 1-to-2 liters of water everyday.
- It's very important that you keep a food journal so you can make changes in how many calories you eat and/or how much protein you eat so…
- Just in case you're not seeing any noticeable changes in your figure after 2-to-4 weeks you can gradually add an extra 250-to-500 calories to your diet or add more protein but…
If you're not seeing any results after 2-to-4 weeks then more than likely it's because…
- You're not doing the exercises in the workouts above correctly and/or…
- You're using the same amount of weight, reps & sets each workout and/or…
- You're using weights that are too light or too heavy so…
Make sure you are working out correctly before making any drastic changes to your diet.
So there's 6 things you got to do to get more curves…
- You got to Do workouts A, B & C 1-to-2 days per week.
- Eat 1500-to-2500 calories per day.
- Eat 100-to-200 grams of protein per day.
- Eat whenever and whatever you want.
- Drink 1-to-2 liters of water per day.
- Keep a food journal &…
Before you get started on this plan…
- Use 1 of these training logs…
- NowLoss.com training log (printable)
- Workout Log - Fitness and Exercise tracking (app)
- Body Fitness - ULTIMATE Exercise Journal (app)
- My Workout Journal (android app)
- JeFIT - Workout,Fitness,GymLog (android app)
- See how a training log helps you build muscle faster
- Make sure you know how to count calories & protein
- See how to count calories & protein here to see the how many calories & grams of protein are in the foods you eat.
- Use 1 of these food journals…
- NowLoss.com food journal (printable)
- Lose It! (android & apple app)
- myfitnesspal.com (online & app)
- my-calorie-counter.com (online)
- Calorie Counter by FatSecret (android app)
- My Diet Diary Calorie Counter (android app)
- See 6 reasons why you need to keep a food journal
Hello,
I think I need help. I don't know where to start....
I'm 16 turning 17 , I'm 5'3 and my current measurements are 37-36.5-39. Also my current weight is 140. I am trying to make my arms a little smaller and my waist a lot smaller, but I want to increase my bust and butt size. My fear is if I lose weight in my arms will it decrease my breast size, is that true? If so , is it possible to prevent that from happening? My stomach is a bit flabby and I also wish to tighten it up. I really don't know when or where or how to start. Can you help me please, and thank you so much.
June 19, 2013
I've been looking for something like this for a while now and I'm so glad I did. Thank you so much for providing this for us for free.
June 17, 2013
Ok so far I'm liking what I reading, but lets say I have achieved my goal (from skinny mini to hourglass) and I still want a bigger butt, how should I go about this?? Increase the weights?? or increase the sets/reps?? or increase calories?? Please and thanks
June 16, 2013
doing this plan will also give you a bigger butt BUT YES to make it bigger and bigger you would need to make your butt stronger by using heavier weights, more reps and/or sets
June 17, 2013
Hi Adrian. I'm 42 years old and 5'7". Black women. I've three children. All adult's. My body is starting to change. Never workout but now i've to. This workout plan is appropriate for me. I do have curves, my breast is big but gravity is starting to take place. There alot of information on this site which i love. Help get started with a work out plan. Thank You. Karla
June 15, 2013
Hi, am 25, 166cm and 104 lbs only. I want to reach at least 120/125 lbs and a curvier body. Is it possible with the above plan and how long will it take for me to see the results? I am already very skinny and Im worried that I might lose more weight once I start to workout since my metabolism is very high plus I have very active daily activities. Your advice would be much appreciated, TQ.
June 13, 2013
Hi. First of all, thank you so much for all the information provided.
I am an Indian and weigh about 52kgs and my height is 5ft 7inchs. I have a well shaped butt but really small boobs. This has hampered my self confidence and i get conscious especially when I am at my work place or have to meet clients.I want to focus on increasing my upper body. What regime do you suggest that I follow and could you please suggest a good diet plan suited for my body. I would be grateful if you could also please email me the same
June 13, 2013
you can use this here but that plan will only make your breast LOOK bigger
June 13, 2013
Thank you for the info
June 15, 2013
Hey,
To start off im 21 90 pounds 5'3. I have had the biggest issue trying to gain weight all my life even after having 1 kid all the baby weight just shedded off within a month, so ill see if your workout will work for me. Also how many times a day will I need to in take these protein shakes && where can I get them from?? Are those the only ones I can get??
June 10, 2013
don't focus on protien shakes and focus more on just getting enough protein in your diet overall to help you build curves
June 11, 2013
Hi! I wanted to tell you I will be starting this exercise today I'm 5'5 weight in about 90 lbs or 95 I used to be 110 but seem to have lost so much weight idk why but I'm hoping this helps me out a lot I do eat healthy food has well I eat alottt I do believe I have high metabolism ....I subscribed for ur free DVD will that help?
June 09, 2013
Hello,
I had written a question to you yesterday. When I checked replies, I noticed everyone received a reply from you except for me. Therefore, I would like to know did you see my question? Thank you in advance.
June 09, 2013
Hi,
I'm fifteen years old, 5'4" and about 92-95lbs! It's so hard for me to gain weight because I was diagnosed with hypothyroidism last year and my appetite makes me barely want to eat anything, and my metabolism goes super fast. What specific exersises would you recommend for my case to gain muscle or any sort of firmness in my arms, thighs, and stomach?
Thanks!<3
June 09, 2013
Hello,
I am new to this website. I am an African American female with a rectangle (straight) body type. My hips and bust are balanced, but I do not have a well defined waistline. My butt is medium flat. What balances me out is I have a full chest, thick thighs, and shapely legs. Otherwise I would look like a hot mess. My body is more solid and firm. I am not interested in losing weight or gaining weight. However, I would like a much better toned and flatter stomach, I would like to firm my arms, I like to maintain my thickness and shapeliness of my thighs and legs, II would like to increase my butt size, lift it, firm it, and make it rounder, and I would like to create the illusion of a much curvier body shape. What exercise routine would you recommend for me. You had two--one for skinny girls to increase their weight and curves and the other for fat girls who wants to lose weight. Since I don't fit either one, should I do a modified routine of the skinny girls workout program? I have had a hard time finding the right workout plan for me. It seems that I cannot find a workout plan that give me a more curvier frame and tone and sculpt my body at the same time. Please help.
June 08, 2013
Hello,
I would like to know if you read my question. I checked to look, but I noticed that I did not get a response from you.
June 09, 2013
Hi, I just started this workout...I can handle the hip thrust with weights, however I find that it is hard for me to do "freeweight" squats with heavier weight as I am kind of small (5'4 120lbs). Is it okay for me to use the Smith machine to do my squats with weights? Or will this make the workout less effective?
June 07, 2013
Hi i hAVE A QUEStiON...
I WOUld NORMAllY WEiGh AbOUt 115/120 lbS bUt I hAd dEVElOPEd dEPRESSiON I NOW WEiGh 105 lbS. I AM 5"5 tO bE EXACt ANd AM OffiCiAllY UNdERWEiGht I WAS WONdERiNG hOW I CAN gEt tO AbOUt 125/130 lbS. ANd lOOk CURVY AS WEll ShOUld I tAkE A WEiGht gAiNER OR WEiGht gAiNiNG SUPPlEMENtS AlONG With thE WORkOUtS hERE"?"
June 05, 2013
you don't need a weight gainer but meal replacement and protein supplements may be needed to help you eat the right amount of calories and protein to get curves
June 06, 2013
I dont have any equipment for workout b group 2. Ill be doing this at home. What else can I do for the lying bench row to work the same muscles at home with no bench? Looking forward to your reply, ready to get started!
June 04, 2013
Can I just say...I love you! I have been searching for the type of information you offer. So much confusing stuff out there! I am 5'9 and thin. Small breasts, so I gotta build up the booty! Im trying to get that golden ratio of small waist to bigger hips. Right now Im 30 inch waist and 37 inch hips, almost there! Been working a lot of building the hips, glutes, small progess. Hoping focusing on your info will help take me to the next level. How can I get a smaller waist or bigger hips to get that golden ratio? Id like to either Come down to 29 inch waist or up to 38 inch hips to create the golden ratio. Any suggestions? Also tips for small breasts and how to make them bigger? Your awesome for focusing on this for us women!
June 04, 2013
My current weight is 140. It was about 135 but I've been eating more and lifting more trying to get some more curves. I was running a lot a few years ago and lost my butt. Im in good shape, men say I look good but I dont feel curvy enough. Top part of glutes flat, lower part is good. And no real waist, its getting better, a bit more indention, should I do oblique work to get more hourglass instead of straight? Thanks again, been doing the get curve work out. Today is day 2 of the glute builder, how often should I switch up my routine?
June 08, 2013
I had a baby 4months ago and I'm going to try your plan to tone but I biggest problem area is my stomach my measurements are 34-29-38. I notice you don't have any ab exercises. What would you recommend?
June 03, 2013
weight loss. no ONE exercise will target and shrink your waist but go here to get curves and really shrink your waist
June 03, 2013
Should I switch up which workouts I pick or should I do the same one each time? Which will give me better/ faster results?
June 03, 2013
stick with the same workout/exercise for at least 4-to-6 weeks before a switch
June 03, 2013
I am 33and have 2kids. I am 4'11 and only weigh 93 lbs. I want to gain some weight but not look fat just curvy. I am afraid to exercise because I don't want to loose any weight. What would you sugguest?
June 02, 2013
Hello Adrian,I want to gain weight/curvy, When the best time 2 exercise Before or after meals, morning or night ? i'm 29 years old, weight 136, high 5'6'' but I'm all bones with big hips..I have try to eat a lot but I still don't get weight :( and I don't want that unhealthy fat..any pointer will help.. thanks
June 01, 2013
it really does not matter when you eat when it comes to gaining sexy curves
the advantage of eating before may give you more energy for your workout or eating after will help you burn more fat
June 03, 2013
My butt will be more bigger ? Will it be muscular looking ? Or will it look like a fat butt and like I can twerk that thang ?!? Lol I don't want a muscular butt that can't move. And I have a very fast metabolism it's hard for me to gain weight so please help me ahahah
May 31, 2013
this will give a bigger butt and yes you may gain some fat on your hips still leaving you the ability to twerk
May 31, 2013
You will be able to twerk better and longer because you have more muscle and your booty/hips are trained to work!! Trust me this plan is exactly what your looking for. that butt will be plump, ive gained 2 inches and cant nobody stop me at the club twerking that thang off lol !! Even your sex game will improve because your hip muscles are trained
June 02, 2013
When the best time 2 exercise? Before or after meals/before bed or when u first wake up?
May 29, 2013
I have the same question as above. I'm trying to gain weight. I'm trying to follow your work out plan but get discouraged because I'll start loosing weight very quickly. I will continue to do this workout routine and give it a few more weeks. Unfortunately all of my workouts are home and I can't do some of the workouts you have instructed. Do you have any home version of any of the workouts that require gym equipment.
May 29, 2013
here's a home version for the butt workout but some of the exercises listed on this page can already be done without weights BUT...
your results will be limited without weights
May 30, 2013
Thank you. I do use dumbells for all of these exercises and I try to increase the weight or do more reps every week.
June 07, 2013
Is that ok? Also should I eat a big meal after or before working out? I'm trying to gain muscle mainly in my legs and butt. Also How many protein shakes should I consume in one day?
June 07, 2013
doesn't matter when you eat as long as you are getting the right amount calories TOTAL in the day to get curves but for a big meal you should wait after working out.
although protein shakes are helpful you need to focus on getting enough protein in your diet no matter if that protein comes from shakes or basic foods
June 09, 2013
Thank you so much Adrian for your page, Your a godsend! It is so nice of you to help people for free! I wanted to share my results after only a little over a month of this plan. I am 20y/o 5'4 and started weighing 123 with 34-26-36 measurements. I am now 134 and my measurements are 36-28-38.5. I didn't follow the diet exactly which is probably why I gained so much and I want to get a little more strict on it to slim my waist but keep the booty growing lol. I wonder how much more growth I can get ! ? Its crazy I used to weigh 145 at my biggest and had nooo butt, then I got skinny and it shrunk even more. I missed my breasts and thighs and found this site looking how to gain weight and booty. I never knew it was possible to grow it and I'm proud ! Quick ?? should I ever start doing more than 2 of each exercises from A/B and would it be good to workout more than 2x a week now that I am good at it ? I am going to send before/after pics once I meet my goal! Thanks again!!
May 26, 2013
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